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Thread: Need some help with GPP.

  1. #1
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    Need some help with GPP.

    Hello. I am wanting to start some speed specific training for my personal satisfaction (I'm not very good but I still take training more seriously than just plain hobby).

    I purchased, and watched GPP video but the resolution was not good enough to read the charts, and the pdf is missing graph 2 of weights (which I think is same as graph 1 but switching upper/lower body so doesn't matter much), but more importantly, missing speed graph 1 (week 5). I searched the forum and found the workouts for graph 1 but it looks like one of the workouts were missing (in the video, it looks like there's two different sets of push up start accelerations with different distance, but one I got from searching only had one set). I also would like to know what flat on ground sprint is; does it mean regular staggered stance start with front foot flat on floor or is it pretty much as the push up start shown in the GPP video?

    Also, are explosive med balls done before or after tempo? They seem to be done on same days as tempo days. For the three versions (graph 1-3), which versions should be done on which weeks? The video shows the 20 days graph saying primary intensification peaks, with graph 1 for day 3-10, graph 2 for 9-16, graph 3 for 15-20 but this sample GPP is meant to be 7 weeks anyways, so I don't really know which are done on which. Maybe graph 1 for weeks 2-3, graph 2 for weeks 4-5, and graph 3 for weeks 6-7?

    For the tempo, I think it was said the intensity should always be about 65-75% of PB time for that distance; would you time PB 100m on grass and base your target time on that or just base it off of track+spike PB for example (of course, assuming tempo will be on grass)? For 200m, is it okay to just double target 100m tempo time or would you have to take a 200m time and calculate? (I'm currently not interested in anything longer than 100m except for necessary training purposes).

    I am not very experienced and tend to be very easily overtrained and get overuse injuries, so I really want to make sure I start with something good before I get enough experience to start tweaking and individualizing. As a relatively new guy in strength and conditioning industry, I have a lot in my tool boxes (like exercises, drills), but not really have good judgement on when to use proper tools, which I think is mainly due to myself being self-coached for the most part. I really wish I had a training partner and good video camera so I can see if my technique is good....

    If I've included information that shouldn't be posted, please let me know so I can go back and delete such information.

    Thank you.
    B.S. in Exercise Science
    NSCA-CSCS, NSCA-CPT.
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  2. #2
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    Re: Need some help with GPP.

    Quote Originally Posted by kwave View Post

    Also, are explosive med balls done before or after tempo? They seem to be done on same days as tempo days. For the three versions (graph 1-3), which versions should be done on which weeks? The video shows the 20 days graph saying primary intensification peaks, with graph 1 for day 3-10, graph 2 for 9-16, graph 3 for 15-20 but this sample GPP is meant to be 7 weeks anyways, so I don't really know which are done on which. Maybe graph 1 for weeks 2-3, graph 2 for weeks 4-5, and graph 3 for weeks 6-7?

    For the tempo, I think it was said the intensity should always be about 65-75% of PB time for that distance; would you time PB 100m on grass and base your target time on that or just base it off of track+spike PB for example (of course, assuming tempo will be on grass)? For 200m, is it okay to just double target 100m tempo time or would you have to take a 200m time and calculate? (I'm currently not interested in anything longer than 100m except for necessary training purposes).

    If I've included information that shouldn't be posted, please let me know so I can go back and delete such information.

    Thank you.
    Hi there,

    I have to re-watch the GPP Essentials, so some of the details I cannot comment on. I can say that anything explosive would be done before tempo, for two reasons. First the tempo work would fatigue the muscles, not allowing optimal readiness for power activity. Second, tempo work done after power work can act as a flush from the power activity.

    When it comes to doing tempo, you have to adjust for the conditions you are facing. For example, one athlete I have runs in the high 10 second range, and his tempo work tends to be done in the low 15 second range due to the grass he runs on being unusually soft and long.

    If you find yourself often overtraining, consider researching HRV (heart rate variability) and purchasing an app that tracks it. This can help you manage your hard and easy days, and works especially well with a short to long program.

  3. #3
    Administrator Angela Coon's Avatar
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    Re: Need some help with GPP.

    ( Hello. I am wanting to start some speed specific training for my personal satisfaction (I'm not very good but I still take training more seriously than just plain hobby. )


    [B]GPP is a great example of many things you need to do in order to get fast. I strongly recommend you understand a bigger picture regarding what has gone into the development of numerous athletes just starting out . For example both Angella Issajenko ( Taylor ) and Ben Johnson were developed by Charlie alone. You might find GPP is even more clear if you read “ Speed Trap”.
    Last edited by Angela Coon; 06-24-2013 at 05:46 PM.

  4. #4
    Administrator Angela Coon's Avatar
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    Re: Need some help with GPP.

    I purchased, and watched GPP video but the resolution was not good enough to read the charts, and the pdf is missing graph 2 of weights (which I think is same as graph 1 but switching upper/lower body so doesn't matter much), but more importantly, missing speed graph 1 (week 5). I searched the forum and found the workouts for graph 1 but it looks like one of the workouts were missing (in the video, it looks like there's two different sets of push up start accelerations with different distance, but one I got from searching only had one set). I also would like to know what flat on ground sprint is; does it mean regular staggered stance start with front foot flat on floor or is it pretty much as the push up start shown in the GPP video?

    I have resent you another copy of GPP as well as sending you the separate PDF file of the graghs. I also sent you a copy of “ Speed Trap”. Thank you for your business and thank you also for asking some questions.
    GPP has not been set out as a recipe to follow and repeat per say and for this reason every item within this download has not been put into a graph or progression. It sounds like you are making an incredible effort to read and learn more about training. I also sense some urgency regarding your need for a result. Hang in there. You are taking the first of many steps over time that will be needed to pursue your passion to improve what you already have.
    The reference to a flat on the ground start likely means laying flat on the ground , face turned down touching the track and then scrambling to run? If you tell me the time in the GPP this is spoken about I will take a look and get back to you on this.
    Last edited by Angela Coon; 06-24-2013 at 05:44 PM.

  5. #5
    Administrator Angela Coon's Avatar
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    Re: Need some help with GPP.

    ( Also, are explosive med balls done before or after tempo? They seem to be done on same days as tempo days. For the three versions (graph 1-3), which versions should be done on which weeks? The video shows the 20 days graph saying primary intensification peaks, with graph 1 for day 3-10, graph 2 for 9-16, graph 3 for 15-20 but this sample GPP is meant to be 7 weeks anyways, so I don't really know which are done on which. Maybe graph 1 for weeks 2-3, graph 2 for weeks 4-5, and graph 3 for weeks 6-7? )

    I wonder if your expectation regarding GPP is to follow everything you see? If this is the case I want to caution you that almost nothing for sale here at www.charliefrancis.com is a ready to go workout excluding the bike workouts and maybe the tempo training. Even those workouts require some understanding of how to properly load and progress each individual over time.
    Generally speaking think of tempo as recovery runs to prepare for speed and all things powerful and explosive. For our purposes here , we like to keep tempo 2 to 3 days a week and speed 2 days a week for most and some can handle speed and speed related work an additional day making it 3 days per week. ( many athletes are not able to handle speed workouts 3 x per week)

  6. #6
    Administrator Angela Coon's Avatar
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    Re: Need some help with GPP.

    For the tempo, I think it was said the intensity should always be about 65-75% of PB time for that distance; would you time PB 100m on grass and base your target time on that or just base it off of track+spike PB for example (of course, assuming tempo will be on grass)? For 200m, is it okay to just double target 100m tempo time or would you have to take a 200m time and calculate? (I'm currently not interested in anything longer than 100m except for necessary training purposes).

    You are asking some excellent questions that are practical because a great deal of this information is very technical and while theoretical the methods have been tried over and over again and work.
    I think the best way to explain what is needed for tempo is you need to find the right amount of runs that you can do in order to repeat each run as evenly ( same speed) as possible for the entire number of sets.
    For example.
    While it's great to tell people to run 2 sets of 10 x 100 meters I have never seen any beginner or inexperienced athlete start with this volume.
    Here is where things become a bit tricky.
    Where do you start?
    Well it depends.
    Sight unseen = for me to say exactly would be irresponsible on my part. I have to watch and see how things are technically before I know what could be done.
    As a rule you always start with less and add over time carefully. Everyone is tempted to do more.
    Many people would not be able to handle the volume of two thousand meters of tempo to begin. ( 2 sets of 10 x 100 )
    Maybe you start with 50 meter runs / walk 50 meters. You see how many you can do within the volume above.
    Likely doing 20 x 50 meters is going to be faster however right? Much faster . This is a problem especially if you don't have a coach watching, timing and regulating.
    Doing 80 meters instead of 100 meters might be a good place to start and 80 meter walk back.
    Repeat this. If you can't do 6 consistently and well I would try 3 , each with a 80 meter walk back and 160 meter walk between sets and do another set of 3 @ 80 meters.
    My guess is for a few weeks this is a start and then add another set for another 2 weeks. Do you understand the idea?
    YOu see many people might not be fit enough to start off running repeat 100's at any pace.
    Another issue is having enough fitness to deal with this amount of load all of a sudden. This is where doing some tempo in a pool and or on the bike might jump start your recovery from the tempo. Remember we are not even discussing speed work.
    Last edited by Angela Coon; 06-24-2013 at 06:06 PM.

  7. #7
    Administrator Angela Coon's Avatar
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    Re: Need some help with GPP.

    I am not very experienced and tend to be very easily overtrained and get overuse injuries, so I really want to make sure I start with something good before I get enough experience to start tweaking and individualizing. As a relatively new guy in strength and conditioning industry, I have a lot in my tool boxes (like exercises, drills), but not really have good judgement on when to use proper tools, which I think is mainly due to myself being self-coached for the most part. I really wish I had a training partner and good video camera so I can see if my technique is good....

    Don’t give up on trying to learn more about sprinting. Understand there is a huge technical aspect to sprinting that requires a solid understanding of important rules that you will learn to follow. Try to find someone or somewhere to go in order to learn more about the right way to do things. Where might that be? Look for someone producing consistent results. I know this Is not such an easy task. Why? There are a lot of people who succeed in spite of themselves and poor and un methodological training.
    Judgement by the way comes with knowledge and experience I have found it’s a very difficult aspect to teach others. One thing I sense from you is impatience. This trait will drive you to more knowledge or the frustration you have will drive you to solve more training issues… either way try not to rush and keep learning. Sounds like you are on the right path.

  8. #8
    Administrator Angela Coon's Avatar
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    Re: Need some help with GPP.

    Check this out...
    Many dancers as well as runners have learned a great deal about proper technique from watching other great runners run. ( or other dancers dance)
    I hope you enjoy this as much as I did.
    I have great respect for dancers. It's an awesome athletic event.

    http://www.youtube.com/watch?v=8IgepP4UNwA

  9. #9
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    Re: Need some help with GPP.

    Quote Originally Posted by T-Slow View Post
    Hi there,

    I have to re-watch the GPP Essentials, so some of the details I cannot comment on. I can say that anything explosive would be done before tempo, for two reasons. First the tempo work would fatigue the muscles, not allowing optimal readiness for power activity. Second, tempo work done after power work can act as a flush from the power activity.

    When it comes to doing tempo, you have to adjust for the conditions you are facing. For example, one athlete I have runs in the high 10 second range, and his tempo work tends to be done in the low 15 second range due to the grass he runs on being unusually soft and long.

    If you find yourself often overtraining, consider researching HRV (heart rate variability) and purchasing an app that tracks it. This can help you manage your hard and easy days, and works especially well with a short to long program.
    Hello. It makes sense to me that explosive med ball would be done first now that you explained it well. With tempo, I didn't think about the length of grass being another factor, and I appreciate that insight.

    I remember hearing about HRV in college class and reading about it on one of the forums here. I'll have to see if android phones have such apps too.

    Thank you.
    B.S. in Exercise Science
    NSCA-CSCS, NSCA-CPT.
    USATF LV 1.

  10. #10
    Member boldwarrior's Avatar
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    Re: Need some help with GPP.

    I like to always start my clients, no matter their goal, on Two hard sessions per week.

    It's always easier to add in another session Later on and compare improvement.

    eg, If you start on three sessions Now, and progress is not so great, Where do you go? It's easier to add one in later than it is for most to remove one hard session.
    A lot of people think more is better - and telling them that only Two session per week is all they need, is, difficult.

    The supercompensation Graph does this wonderfully - i use it daily.

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